Breaking Through a Weight Loss Plateau

You've tried many diets, with some (short-term) success, but often you hit a point when your body doesn't want to "let go" of that extra weight you wish to shed. There are many possible reasons for hitting a weight loss plateau, one being that your body has adapted to a calorie deficit. But how do you break through?

So before you go on your next diet, read these 10 tips for weight loss success:

1. Set a realistic rate of weight loss.

As a rule of thumb, when you are in a calorie deficit, you can lose 0.5 to 1.0% of your total body weight per week. More aggressive fat loss occurs when have more body fat to lose.

2. Success will depend on whether you can stick to it.

If permanent weight loss is your goal, can you see yourself eating this way for the long-term? The closer your diet is to your current eating style, the more likely you are to make it a long-term habit.

3. Make sure you're getting enough protein.

Protein helps preserve muscle so you can focus on losing fat. It also takes more energy to digest protein, as well as helping you feel full for longer.

4. Increase your fiber intake.

Eat lots of fiber-rich foods such as veggies, fruit, whole grains, and legumes. This can help lower your calorie intake while adding food volume to help manage hunger levels and boost your micronutrients.

5. Don't eliminate healthy fats from your diet.

Your body requires dietary fat for many reasons, including balancing hormones (which affect weight loss) and absorb nutrients from your food. Eat healthy fats such as avocado, flax seeds, eggs, nuts and seeds.

6. Get adequate sleep.

If you're sleep-deprived, it affects the hormones that control your hunger. Aim for about 7.5 hours per night.

7. Manage stress.

High stress can lead to emotional eating. Meditation, deep breathing, yoga, hobbies, recreation, practicing gratitude, and nurturing relationships can all be effective at managing stress.

8. Don't underestimate your food consumption.

Studies show that most people under-report the amount of food they eat. This is because they think they're eating less than they actually are. I find it helpful to plan my meals and track the amounts and times I eat.

9. Increase your overall activity level.

Did you know that your daily movement can account for 50% of your daily calorie expenditure? That's not including your planned workouts. Try to move a lot during the day and it will help with fat loss.

10. Use resistance when exercising.

Work out with weights (including your body weight) or bands to help preserve muscle. Muscles burn calories while you're at rest and can help with fat loss. Want ideas you can do in a short period of time? Check out Vigor & Trim's online workout videos here.